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CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Warm-Up

2 Sets:

10/10m Lateral Shuttle x 2

10 Barbell Deadlifts (Empty Bar to Mid-Shin)

10 Russian Kettlebell Swings

8 Bar Kip Swings

8 Ring Rows

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Specific Barbell Prep

4 Sets:

3 Deadlifts + 1 Broad Jump

Building to working Loads

Primer after Deadlifts

1-2 Sets

4-6 Pull-Ups (Kipping / Butterfly) or 3-4 Strict Pull-Ups

6-8 American Kettlebell Swings @ Working Loads

3 Shuttle Runs

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).

Goal here is around 85-90%

"Mysterio" (Time)

For Time

Buy-In: 36 Pull-Ups

- Directly Into -

30 American Kettlebell Swings

10 Shuttle Runs

24 American Kettlebell Swings

8 Shuttle Runs

18 American Kettlebell Swings

6 Shuttle Runs

12 American Kettlebell Swings

4 Shuttle Runs

6 American Kettlebell Swings

2 Shuttle Runs

- Directly Into -

Cash-Out: 24 Pull-Ups

Kettlebell: (Rx53/35, S 44/26)

Shuttle Run: 25/25ft
Goal Time Domain: 9-12 minutes

Time Cap: 15 minutes

Primary Objective: Manage the pull-up volume on both ends of the workout. The buy-in and cash-out together total 60 pull-ups. Athletes who blow out their grip early will pay on the descending ladder with the grip fatigue on the kettlebell swings and then again on the cash-out.

Secondary Objective: Keep the kettlebell swings moving. The volume decreases every round, use that as fuel to push the pace a little faster and pick-up cycle rate.

Stimulus: Grip Endurance / High Intensity Triplet

RPE: 8-9/10

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch